Hip Mobility Program Day 3: 24-Min Intense Stretch for BJJ

Four more. Inhale up, exhale down, inhale up, exhale down, inhale up. Last round, exhale down. Stepping back to plank, inhale, exhale low push-up.

Cobra or up dog. Rolling back to down dog. Stepping the right foot forward, angling the foot, stretching your right arm up. Same thing second side.

Exhale down with the hips and inhale push through both feet. Exhale down, inhale up. Hang in your hips so that you can really feel the stretch in your left side. Inhale up, two more.

Exhale down, inhale up, exhale down, inhale up and plank pose. One more vinyasa, low push-up. Cobra or up dog and down dog. Bend your knees, look forward, jump forward on an exhale.

Inhale up, exhale down. All the way up, inhale. Hands to the chest. Step your right foot back for crescent pose.

Grab your hips and make sure they're not tilted either way, but neutral hips. Bend your knees generously so it's almost like your back knee is touching the ground. We're going to do a flow from here which looks like this. Hands in front of the chest.

Slowly kick your right leg forward, stretch your right leg out and then funkish air. Ankle to knee, sit down. Lift the knee again, stretch the leg out. Ankle to knee, sit down.

Ankle to knee, sit down. Ankle to knee, sit down. Ankle to knee, sit down. Leaning back to where we started, crescent pose.

Three more times, but this time lift your arms up, stretch the leg in front. Ankle to thigh, sit down. Back up again, stretch the leg. All the way back to crescent pose.

Two more rounds. Inhale, arms up. Exhale, leg forward. Inhale, ankle to thigh.

Exhale, down. Inhale, up, stretch. Exhale, back. Inhale, crescent.

Exhale, leg forward. Ankle to thigh, inhale. Exhale, down. Inhale, stretch.

Back to crescent. Last round, inhale. Exhale, stretch. Ankle to thigh and now slide the knee on top of the other knee for eagle pose.

So stay on your left foot, try to slide the knee over the knee. If you have really thin thighs you might even wrap the foot around, but usually it's kind of impossible even for me. Right leg on top, right elbow under. Try grabbing your own thumb and keep the balance here.

Eagle pose is really hard. Three more breaths here. Your left ankle is probably killing you now. I don't care, you shouldn't either.

Just breathe and focus. One more breath. And now stretch the left leg out and sit down on your butt, pistol. Sit down and now switching so that your left ankle is on top, so not the right one, but the left one is on top and then moving into a reverse table here.

So lift the hips, push the left knee down, but lift the left hip. Let's do five reps. Exhale, down. Inhale, up.

Exhale, down. Inhale, up. Exhale, down. Inhale, up.

One more. Exhale, down. Inhale, up. Stay here.

Five, four, three, two, one. Keep everything where it is. Just sit down on your butt and move on to your fingertips and really work your back so that your chest puffs up. Flex the left foot like you're doing a triangle and push your left knee away from you.

Unless you have acute knee injuries, then I would just slide the knee closer to the knee and stay here. So keep lifting the chest. Three more breaths here. Inhale, up.

Exhale, down. Inhale, up. Now keep everything as it is. Just place your right shin down like this and grab your top knee with your forearm and pull the knee towards your armpit.

Don't focus and emphasize too much on the twist. More try to pull the knee close to you and push your hips forward so that your butt touches either the heel or the floor. You cannot overdo this. You can never go for overkill here.

You can just push as much as you want. You're much weaker than your butt is stiff, so you can just push as much as you want. Just push here. Shoulders back.

Don't let your head crank forward. Balance your head on top of your spine. From here, moving into cow face. Just like the eagle pose we did standing, knee on top of the other knee.

So if it's difficult to slide, just sit up and jiggle the knees on top of each other and slowly sit down. If you have private parts in the middle in an unfavorable position, just move around until they're in the right place. Guy's problem. Arms out to the side.

Nice and easy side stretching. Normally we do this for the waist, but when you move here, you will feel it much more in the hips. Steady breaths. Experiment with closing your eyes and go to the limit.

One more each side. So stay on one side. Three. Two.

One. Switching sides one last time. Three. Three.

Two. One. Hands behind you slowly release. Windshield wipers from side to side.

Roll back to upside down guard. And roll all the way up to squat, jumping back through a vinyasa low push up. Up dog stretch it out. Back to down dog.

Bend your knees, hop forward. Inhale halfway up. Exhale down. Inhale all the way up.

Hands in front of the chest. Step your left foot back. Same thing. Second side.

Bend both knees generously. If you notice that my two sides are different, it's because my left knee is injured, but that's no excuse not to train yoga. You just modify and adapt like you always do. Engage your belly hands in front of the chest on the first round.

Stretching your left foot forward. Foot forward. Straight legs. Funky chair pose.

Sit down. Stretch the left leg out again. Leaning back. Touching ground.

Crescent pose. Arms up. Inhale. Exhale.

Left foot forward. Funky chair. Inhale. Exhale.

Sit down. Inhale. Stretch. Exhale back.

Inhale up. Exhale. Stretch the leg forward. Inhale.

Funky chair. Exhale down. Inhale up. Exhale.

Back one more round. Crescent. Inhale. Leg out.

Exhale. Inhale. Prep. Exhale.

Sit down. Inhale. Stretch. And crescent pose.

Inhale up. Exhale. Stretch. Knee on top of the other knee.

Eagle pose. So squeeze the knees together. You can put your foot in the ground if it's too difficult to balance, but try this and always put the same elbow to the same knee. So right arm on top.

Left knee on top. Hold the balance. Three more breaths. Stretch everything up and sit down in a pistol.

Put your right left right ankle on top. Lift the hips. Reverse tabletop on one leg. Try the opposite breathing.

Inhale down. Exhale up. Inhale down. Exhale lift.

Inhale down. Exhale lift. Two more. Inhale down.

Exhale lift. Inhale down. Exhale lift. Hold it.

Five. Four. Keep pushing the knee down and the hip up. Three.

Two. One. Easy. Sit down.

On your fingertips. Moving your chest closer to your calf. Don't crank your neck forward. Lean back with your head.

Squeeze the shoulder blades together. Flex the foot to protect the knee. If your knee is hurting, just adapt and adjust. Nice and steady breaths.

Keep everything as is. Just place the left knee down. Grabbing your right knee and pull it. Gable grip and pull the knee to the armpit and push your butt forward and down.

If the ground is far away, place your heel under your butt. But pull. Use your lat and your biceps and really pull the knee. Spine is completely straight.

Breathing is even and deep. One more. In an exhale. Now stack the knees on top of each other.

So right knee on top. Sit down. If you can't sit down, grab something to sit on top of. It usually helps.

And instead of going from side to side, we try this round to just fold forward and place the chest on top of the knees. If you cannot, then keep practicing. Two more. Two more.

And get back up. Let's do a couple of side stretches here too, just because it feels so damn good. Get deep into your hips. All right, last thing we're going to do is lay down on your back, left knee on top and then try to get the feet as close to each other as possible.

So really squeeze the knees and if you have really thin thighs, then you might be able to wrap. But if you're strong, then this is going to be probably completely impossible. Move the hips over to the left and then twist to the right. I can't really do this.

I'm going to do the opposite because I have a microphone. So lay down to the right and twist the opposite direction. So it's basically just a supine twist, like a laying down on your back twist, but you weave the legs together as much as possible. Let's take 10 here.

Back to center, switching the weaving of the legs, left knee on top, all right knee on top. I did the opposite, sorry. Moving the opposite direction, stretching the right arm out to the right. 10 here.

Try to even out all the bumps and kinks in your breath. Let's try our experiment again. Cross your ankles, feel your hips. How do your hips feel?

How does your hips feel after three days of hip week? We still have two more days, but do a honest status check. How do you feel in your hips right now? And if you're going straight to class after this, then challenge your hips and see if they're capable of doing something new or if you can do something old with less effort or more just general ease and well-being.

See you guys tomorrow. This was Wednesday, Hip Week 2.